Archive for December, 2010

Two Minutes · 31 December 2010

Two minutes of each of the following for max reps: – Double unders – Deadlift, bodyweight – Burpees (yay!!)

Press · 30 December 2010

Level 0: 5×5 Level 1: 5×3 Level 2+: 1,1,1,1,1.

Wall Balls · 29 December 2010

For time: – 150 wall ball shots Every time you drop the ball or miss the target, count 1 penalty. After completing all the wall ball shots, complete 10 double unders for each penalty. Your time is the time it takes to complete the WOD and penalties Scaling: Level 0: 100 wall ball shots Level [...]

Rest Day · 28 December 2010

Mobility work

Back Squat · 27 December 2010

Level 0: 5×5 Level 1: 5×3 Level 2+: 1,1,1,1,1.

Swim, Bike, Run, Row · 26 December 2010

From CrossFit Endurance: Choose ONE of the following:   Swim, Bike, Run, C2   4×5 min intervals with 3 min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds.

Merry Christmas · 25 December 2010

A very merry CrossFit Christmas!! Practice any TWO of the following: – Muscle-up – Handstand push-up – L-sit – Handstand walk – Kipping pull-up – Air squat Before commencing practice spend 10 minutes doing mobility work realating to the movements you will be practicing